PE 1: Health and Wellness

Prayer to St. Joseph

Oh, Blessed St. Joseph, protector of the
Augustinian Recollect Family, we humbly pray
that you guide us in the way of salvation. Obtain
for us great purity of heart and fervent love of the
interior life. After thy example, may all our actions
be for the greater glory of God, in union with the
Divine Heart of Jesus and the Immaculate Heart
of Mary. And grant, O holy Joseph, that ever
secure under your protection, we may share in the
peace and joy of your holy death. Amen.
Leader: St. Joseph
All: Pray for us
Lesson1: Physical Fitness and its Components

Basic concepts about fitness and wellness

Overview of the different components of

fitness: definition, assessment and
activities
Physical Education
Is an integral part of the education process. Through
physical education, students learn to incorporate physical
activity into their daily lives and they come to
understand that an active, healthy lifestyle fosters
personal growth and enables them to meet the challenges
of society. Regular physical education encourages a
positive attitude toward self and others. It also helps in
creating a healthy learning environment.
Health

As officially defined by the World Health

Organization, a state of complete physical,
mental, and social well-being, not merely the
absence of disease or infirmity.
Wellness

Is the act of practicing healthy habits on a daily basis

to attain better physical and mental health outcomes,
so that instead of just surviving, you're thriving.
Myths About Physical Activity

 Some of the things people say about physical

activity aren't true. Unfortunately, if you believe
these myths, it can be much harder for you to take
physical activity seriously. Here's the truth behind
some common myths.
Myth: Someone who's thin is fit.

Truth: Being fit means you have strong and healthy

heart, lungs, muscles, bones and joints. Just because
someone is thin or of normal weight doesn't mean he
or she can run a long distance or open a heavy door.
Regular physical activity and balanced eating can
help you stay at a healthy weight and prevent
disease.
Myth: People don't meet their activity goals because
they don't keep at it.

Truth: You may have chosen a goal that's

unrealistic. Even highly motivated people don't
always meet their goals. But don't give up. Set a new
goal that's more reachable and realistic. Then work
up to it by achieving smaller goals along the way.
Myth: Jogging is a better activity than walking.

Truth: Walking is an excellent way to get a stronger heart

and lungs, and reduce your risk of disease. The important
thing is to do an activity you enjoy, whether it's jogging,
walking or something else. Aim to be active for at least 30
minutes on 5 or more days of the week. You don't have to do
all 30 minutes at once. If it's easier or more convenient, do
several 10 minute sessions throughout the day.
Myth: Weight lifting makes you less flexible.

Truth: You won't lose your flexibility if you do your

resistance exercises properly, use a full range of
movement, and stretch before and after your
workout.
Myth: No pain, no gain.

Truth: Muscle soreness, minor aches, and breathing

harder are a normal part of becoming more active.
However, sharp pain is not OK. Start slowly and
progress gradually to avoid injury. By avoiding pain,
you'll make better progress.
Myth: There’s one best way to be physically active.

Truth: There are many types of physical activity that are enjoyable

and beneficial for your health. Keep trying new things and have fun.
The 3 types of activities that promote overall health are:
 Activities for strong, healthy muscles and bones, like lifting
weights.
 Activities for safe, healthy joints and muscles, like yoga and
stretching.
 Activities for a stronger heart and lungs, like walking or biking.
Myth: Lifting weights makes you gain weight and bulk up.

Truth: Fat cells get bigger when you're not active, and

smaller when you're more active. You won't get big, bulky
muscles if you lift weights 3 times a week and use a higher
number of repetitions with a lighter weight. Just remember,
fat doesn't turn into muscle, and muscle doesn't turn into fat.
EXERCISE

 Physical activity that is planned, structured and repetitive

and that results in a desired outcome.
PHYSICAL ACTIVITY

 Any movement that works larger muscles of the body,

such as the arm, leg and back muscles.
Activities of Daily Living
Physical activities one must perform
daily for self-care.

REGULAR EXERCISE
Working most days of the week for
several minutes (30 minutes total, per
session or accumulated in multiple
sessions each day)
SEDENTARY
Inactive lifestyle with regard to
participating regularly in physical
activity or exercise. Expending few
calories above resting levels and
associated with lots of sitting.
PHYSICAL FITNESS
The outcome of participating in physical
activity that improves the body's ability
to carry out daily tasks and still have
enough reserve energy to respond to
unexpected demands.
HEALTH-RELATED FITNESS
The ability to stay healthy and fit;
includes obtainable levels of
cardiovascular fitness and body
composition, muscular strength,
muscular endurance and flexibility.
 BODY COMPOSITION

It refers to the percentage of fat, bone, and

muscle in your body.
Cardiovascular Endurance
ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and
tissues, as well as the ability of those muscles
and tissues to utilize the oxygen.
Endurance may also refer to the ability of the
muscle to do repeated work without fatigue.
Strength
ability of the muscle to
generate force against physical
objects.
MUSCULAR ENDURANCE
the muscles' ability to repeat the
contraction for a longer period of time
before it becomes exhausted.
Flexibility
ability of the joints and
muscles to go to the full range
of motion
SKILL-RELATED FITNESS
Also called motor-skill, athletic or
performance fitness
The ability to perform successfully in various
games and sports. The components of skill-
related fitness include the ability to
demonstrate high levels of agility, balance,
speed, power, coordination and reaction time.
Speed
ability to perform a movement in
one direction in the shortest period
of time.
Power
ability of the muscle to
transfer energy and release
maximum force at a fast rate
Agility
ability to move in different
directions quickly using a
combination of balance,
coordination, speed, strength, and
endurance
 Reaction Time
amount of time it takes to respond to a
stimulus
 Coordination
ability to use the senses with the
body parts to perform motor
tasks smoothly and accurately
 Balance
maintenance of
equilibrium while
stationary or while moving
PERSONAL FITNESS
Individual attainment and maintenance of both
functional health and physical fitness.
THANK YOU!
Marcy J. Reyes